Diabetes

Aim for 11 ⁄ 2 to 2 cups a day.
Here are choices that equal
1 cup:
• 1 cup cut up raw or cooked
fruit
• 1 cup fruit juice
• 1 ⁄2 cup dried fruit

Milk, Yogurt and Cheese Breads, Cereals, Rice, and Pasta

Aim for 3 cups a day. Here
are choices that equal 1 cup:
• 1 cup nonfat or low-fat milk
or yogurt
• 11 ⁄2 ounces cheese

Aim for 6 to 7 ounces a day.
Here are choices that equal
1 ounce:
• 1 ⁄2 cup of cooked cereal
• 1 ⁄2 cup cooked rice or pasta
• 1 cup ready-to-eat cereal
• 1 slice of whole grain bread
• 1 ⁄2 small bagel or 1 small muffin

Choose fresh whole fruits as often as you can. Choose whole grain
foods for at least 3 of your 6 choices.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

Aim for 5 to 6 ounces a day. Here
are choices that equal 1 ounce:
• 1 ounce lean meat, fish, or chicken
• 1 egg
• 1 tablespoon peanut butter
• 1 ⁄2 ounce nuts
• 1 ⁄4 cup cooked dry peas or beans such as kidney, white, split, or blackeye
• 1 ⁄4 cup tofu

              One serving is
• 1 teaspoon vegetable, olive, or canola oil
• 1 teaspoon tub margarine
• 5 large olives or 1 ⁄8 avocado
• 1 tablespoon low-fat mayonnaise
• 2 tablespoons low-fat salad dressing
How much should you eat?
You get most of the fat your body needs from other foods you eat—so choose only a few extra servings of these heart-healthy fats each day.Source: USDA (www.usda.gov)

Heart- healthy Fats

Heart- healthy Fats Regular Soda, Candy, Cookies, and Desserts

Regular Soda, Candy, Cookies, and Desserts

If you choose to eat these foods, have a very small amount and not every day.

 What about sugar, sweets, and desserts? Am I allowed to eat them again?

Most people like the taste of sweet foods. Small amounts of foods that contain sugar can be part of a healthy meal plan.

Desserts such as cakes, muffins, pies, cookies, and ice cream contain a lot of fat as well as sugar. If you choose to eat any of these sweet foods, just have a small amount at the end of a healthy meal. Have a piece of fruit if you are still hungry.

Avoid regular soda, sweetened fruit drinks, and sports drinks as they are all high in sugar. Drink water instead.

The amount of food you need to eat each day varies with your age, sex, height, and activity level. The amounts in ”Your Healthy Food Guide” are right for girls age 11 to 17 or boys age 11 to 14 who get 30 to 60 minutes of physical activity each day. If you are a boy older than 14, or if you want to enter your own height or activity level, visit www.mypyramid.gov.

Ask your doctor or dietitian about making a meal plan just for
you, especially if you need to lose weight. Being active and eating
smaller amounts of food and fewer sweet or fatty foods can help you lose weight in a healthy way. You will keep your heart healthy, too.

It is best to spread your food out over the day. Eat breakfast,
lunch, dinner, and a snack—check out your options with your
doctor or dietitian. You will have a good supply of energy andeat
you will not get too hungry.smart

For fun, take the “Portion Distortion Quiz” at http://hp2010.nhlbihin.net/portion. You will learn how today’s serving sizes compare to portions 20 years ago. You will also see how much physical activity you need to do to burn up the extra calories in today’s food portions.